Everyone wants glowing skin! But getting healthy, radiant skin isn’t just about using fancy skin products. Diet and healthy habits play a crucial role in determining the health, longevity, and look of the skin. Plus, not everything that claims to be good for your skin is actually healthy. However, there are certain foods and practices that go a long way in maintaining the health of your skin:
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1. Supplements for skin
B vitamins, including vitamins B1 (thiamine), B3 (niacinamide), B5 (pantothenic acid), and B7 (biotin), all have different benefits for the skin, including keeping the skin hydrated, enhancing its natural defenses, and controlling acne breakouts. Niacin, panthenol, and biotin can be commonly found in skincare products, and you can also take supplements to ensure you are getting a healthy dose of the others—vitamin B12 supplements are particularly popular.
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2. Foods to promote healthy skin
Various B vitamins can be found in foods such as white rice, kidney beans, chickpeas, bulger, peas, and a variety of other skin-healthy foods. Moreover, carotenoids, found in sweet potatoes, carrots, and spinach, are converted into vitamin A by the body to help in regenerating your skin cells. Finally, omega-3 fatty acids, found in foods such as salmon and eggs, are another rich source of healthy and better-looking skin. Omega-3s protect the skin from external influences and keep it strong and supple.
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3. Vitamin C and collagen-rich foods
When it comes to supporting collagen production, vitamin C has proven to be an effective supplement. Vitamin C helps in the regeneration of skin cells and in maintaining the supply of collagen, which is a protein that is essential in making up the skin. It is also responsible for keeping the skin attached to the muscles, bones, and ligaments. Vitamin C is present in red bell peppers, citrus fruits, and strawberries, to name a few sources. Collagen-rich foods, on the other hand, include fish, chicken, and egg whites.
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4. Antioxidants
Antioxidants play a huge role in keeping the skin healthy, and the best way to get more of them is to consume fresh fruits and vegetables. When it comes to choosing fresh foods, go for a wide variety, including blackberries, strawberries, carrots, spinach, and bell peppers.
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5. Multivitamins
In addition to a healthy, balanced diet, a daily multivitamin can help to ensure all your nutritional needs are being met. For healthy, glowing skin, it is important to not only get enough B vitamins, vitamin A, and vitamin C, but also to consume the proper amount of vitamin D, vitamin E, and vitamin K as well.
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6. Sun protection
Spending time outdoors is great for the skin, just make sure you wear sunscreen! The sun is a particularly damaging environmental stressor for the skin. Wearing sunscreen when stepping out not only protects your skin from sunburns and the development of fine lines and wrinkles, but can also help prevent skin cancer. Ensure that you are well protected from the sun, especially between 10 a.m. to 2 p.m.
All these tips are important, but it will take some time for your skin to improve in appearance. Ensure that you are staying hydrated, exercising regularly, and getting enough sleep.
